|
Fitness Models Questions & Answers - Patrick Schmider
Diet Exercise Advice
Patrick Schmider - Fitness Model Statistics
 Name:
Patrick Schmider
- Height: 6' 0"
- Weight: 180 lbs
- Date of Birth: 12th December 1969
- Hair Color: Brown
- Eye Color: Green
- Location: Liverpool, UK
- Website: N/A
Patrick Schmider - Fitness Model
Photos
  
Patrick Schmider
- Fitness Model Background
How did you get started in the fitness field?
Answer:
When my first daughter was born, I decided that life was worth
living and I should set an example for her. I quit smoking first
and replaced it with running; it helped me sleep at night.
What is the #1 thing you like best about being into fitness?
Answer:
Feeling fresh in the morning and naturally tired at night.
What has been your biggest accomplishment in the fitness field?
Answer:
To have changed my life from one extreme to the other.
Patrick Schmider
- Fitness Model Questions & Answers
Fitness Question #1 - What is the best
way to get started in the fitness modeling industry? Should I just
contact the photographers directly or should I use an agency?
Answer:
I'm an aspiring fitness model and hopefully I get my big break
with ShapeFit :)
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
I wake up at 6.00am to get to work (office job) for 7 .00 am,
at 11.30 am I do a 7 miles run (1hr) in my lunch break, finish
work at 3.00 pm and get to the gym for 3.30 PM to do a 1.5 hr
weight training session followed by 1/2/3 hrs of cardio depending
on the day, in bed by 10.00pm
Fitness Question #3 - I don’t
have that much time during the day to workout, so I really want
to burn major calories in a short amount of time. What is the #1
“bang for the buck” cardio exercise I should do to burn
serious calories?
Answer:
Sprint running (1 km warm up followed by 10 x 60 meters sprint
/walk back to starting line, 1 km warm down back home finishing
with 4 x 10/12 burpies).
Fitness Question #4 - How much weight
(pounds) should I focus on losing every week? What is a safe amount
to make sure I keep it off?
Answer:
You didn't get fat in one day you won't lose it in one day. Web
Site says 2.2 lbs a week is a max. It is not a race it is about
changing your life habit. People study to be a doctor for years;
could they do it in weeks? No. Physical training is no different
to intellectual training if you revised hard you will pass your
exam if you train hard you will see results! Keep a food journal
to know calorie expenditure and record fat loss results, forget
the scales, use calipers, scales don't tell you what you are losing,
it could be water and muscle which you don't want to lose. Don't
have a calorie deficit more then 2 days in a row but make sure
you have a weekly deficit.
Fitness Question #5 - What type of
food or supplements should I take before and after my workouts to
help me see results in gaining lean muscle and losing fat?
Answer:
I don't really eat anything special before I work out as I eat
6 well balance meals through the day, which means that my body
is well stocked up with nutrition, it only diminishes during training.
After training I have a shake of 2 to 1 carbonate/protein for
quick repair/recovery so that I am ready for the next session
as quick as possible, I train 2/3/4 times a day.
It is very hard to gain muscle and lose fat at the same time,
to gain muscle you need a calorie surplus and to lose fat you
need a deficit. The only way I have found to be able to achieve
this is to eat like a roller coaster, calorie surplus on weight
training day and deficit on rest days but overall you need to
be on a slight deficit at the end of the week , this will also
trick your body into thinking you are not on a calorie deficit
and encourage it to burn fat for fuel.
Fitness Question #6 - How do you deal
with cravings for junk foods, sweets and salty food? I can stay
on a diet for maybe a few weeks but I eventually get really bad
cravings and binge on snacks and fast foods.
Answer:
CHANGE YOUR PALATE! Slow changes are the secret. It took me 10
years to change my eating habits. I am French; I used to love
my bread, my patisseries and my Swiss chocolate. I changed slowly,
instead of having chocolate gateau I had fruit pie instead of
fruit pie I had just fruit, this changes were not made over weeks
but months and years. The result is now I have changed my pallet
and do not crave the bad food. It took me 3 years to change from
coffee black 3 sugars to coffee black no sugar, one sugar off
for every year and now a sweet coffee makes me feel sick!
Fitness Question #7 - I’m trying
to create a healthy shopping list to stick with. What are some of
the main foods I should include to maintain a lean and muscular
physique?
Answer:
Oats, Fish, Chicken, Turkey, Vegetables, Eggs white, Fruits,
skimmed milk.
Fitness Question #8 - I’m about
35 pounds over weight. I have never started an exercise program
and really don’t know where to start. What tips can you give
me to get started on the right track?
Answer:
Start walking 30 minutes a day , once you are used to that increase
to twice a day, then when used to that start walking and running
, carry on till you can run daily for 30 minutes, as it becomes
easier go faster. At the same time you start your walks start
to do your own body weight exercise like pull up, press up, squat,
lunges, sit up, and again use progressive overloads, if you did
3 press ups last week, try 4 this week. Make sure you start slowly
and progress slowly so your body gets used to it. It is about
changing your habit for life. Record food/exercise/measurement
so you'll know what work for you.
Fitness Question #9 - I tend to eat
out most of the time and really don’t know what healthy foods
to order from the menu. What tips do you recommend for eating out
at restaurants to make sure my diet will not suffer?
Answer:
Order small quantities, if you go for salad, fish and vegetables
you won't go far wrong, remember it is about calories expenditure.
You don't need starter, main course, cheese and dessert, a main
course only is perfect.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
Who wants a bigger butt? I found that the best way to get a certain
muscle developed is to look at the physiques of different sport
athletes and do their sports, so to answer your question I would
do some cycling , cyclists seems to have a bigger, rounder, fuller
butt.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
Finding new goals and targets, once you are fit and healthy.
It seems that you don't achieve much once you at the top.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
Breakfast: Krill oil, porridge with added protein powder
and banana. Couple of oat biscuits with peanut butter.
Mid-Morning Snack: Broccoli, cauliflower, rice, barley
mix with egg whites. 1 avocado.
Lunch: Fish and 2 vegetables, 2 apples.
Mid-Afternoon Snack: Porridge with added protein powder,
200 grams of red grapes.
Dinner: Chicken and 2 vegetables.
9.00 PM: 2 eggs white and glass of skimmed milk before
bed for night muscle repair.
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
Strength Training Exercises: Always start each training
session with the core exercises for each body part. For my back
I'll start with pull-ups, dead lift, for my chest I'll start with
bench press, for my shoulders I'll use overhead press, for my
arms, barbell curl and triceps dips, squats for the legs.
Cardio Exercises: Run, Bike, Swimming, Circuit. (all either
long and slow or fast and short depending on time restriction
of life).
Additional Training: Mix your training; everything is
good from yoga to heavy weights, walking to sprints, you need
to exercise all your muscles to be well balanced, to do that you
need to vary your sports. In a typical week I box, play soccer,
run, cycle, swim, spin, weight training and circuits.
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
1. The definition of the arms like the rest of your body will
come from being lean so make sure you have a weekly calorie deficit
but a daily calorie surplus on weight training day to build muscles
2. Keep your Arms session till the last of the week (Back, Chest,
Shoulder then Arms so they would have been worked as a second
muscle group all week)
3. Progressive increase on each session
4. Go heavy but with good form, no cheating !! keep low reps.
6 / 8 reps for all sets. Because you do them as the last exercise
of the week they have had plenty of reps through the week
5. Vary position/exercise on a 4 to 6 weeks basis
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. Keep a food journal to know calorie expenditure and record
fat loss results, forget the scales, use calipers, scales don't
tell you what you are losing, it could be water and muscle which
you don't want to lose. Don't have a calorie deficit more then
2 days in a row but make sure you have a weekly deficit.
2. Create a calorie deficit by lower calories in and increase
calories burn
3. Eat small and often, 6 meals with 15 % Fat, 50 % Carbs, 35
% Protein as a guide line
4. No Carbonate late at night
5. Fast cardio and lots of it
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
1. Have a good diet, 15 % Fat, 50 % Carbs, 35 % Protein for each
6 meals. Have a calorie surplus on training day, deficit on rest
day, slight deficit overall on the total for the week
2. Have a training Journal (Muscle gain is about progression,
always try to get one more rep than last time otherwise you will
only maintain not gain)
3. Rest the body part you have just trained but keep training,
rest is over rated.
4. Do 4 sets and use all reps, from 12/14 reps to warm up follow
by 8/10, 6/8 and finish by 4/6 reps heavy for strength
5. Vary position and exercise on a 4 to 6 weeks basis, include
drop set on your last heavy rep from time to time for a change
to your routine.
Fitness Question #17 - What are the
top 5 tips you recommend for staying motivated on a fitness plan
and truly making a healthy lifestyle change:
Answer:
1. Start slowly on your eating habit .Take bad food away slowly.
Give time for you pallet to adjust and you won't miss the bad
food.
2. Start slowly on your training too (1 gym session or 1 run
for weeks then increase slowly)
3. Vary your training (Reps /Distance/ Speed/ Weight)
4. Set goals, compete in different events (charity bike/run/swim
events etc...)
5. Lose your unhealthy friends - Most of them will drag you back
down with them.
Fitness Question #18 - What is your
training routine like? (Please include a few details - training
split, sets/reps, exercises, types of cardio, etc.)
Answer:
Monday: Lunchtime 7 miles run - 4pm Triathlon (2.4 miles
Swim, 2 hrs Bike last hour is spinning, 1hrs Run)
Tuesday: Lunchtime 7 miles run
Wednesday: Lunchtime 1 hrs Football - 4pm 2hrs Bike -
7pm 1hrs Open Water Swim
Thursday: Lunchtime 30 min sprint run (1 k warm up 10
x 60 meter sprint 1k warm down).
4pm - 1.5hr weight (back - 6 exercises of 4 sets (12 reps, 10
reps, 8 reps, 6 reps).
5.30pm - 3hrs bike last hour is spinning.
Friday: Lunchtime 7 miles run.
4pm - 1.5hr weight (Chest - 6 exercises of 4 sets (12 reps, 10
reps, 8 reps, 6 reps)
Saturday: 2 PM 1hr swim, 3pm 1.5hr weights (Shoulder -
6 exercises of 4 sets ( 12 reps , 10 reps , 8 reps, 6 reps )
Sunday: 8 am 100 miles Bike ride, 6 PM 1.5hr weights (Arm
front & back - 4 exercises for each of 4 sets (12 reps, 10
reps, 8 reps, 6 reps)
Fitness Question #19 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for losing fat around the stomach and developing a toned and defined
midsection?
Answer:
1. You don't lose fat from different part of your body by working
these part, you lose fat overall so as mention before keep a food
journal to know calorie expenditure and record fat lost result.
2. Create a calorie deficit by lower calories in and increase
calories burn. Eat small and often, 6 meals with 15 % Fat, 50
% Carbs, 35 % Protein as a guide line
3. No Carbonate late at night
4. Fast cardio and lots of it
5. Do abdominal work 4 times a week after your cardio, include
weights they are like all the other muscles you train, i.e. strap
weights on your legs if doing leg raise.
Fitness Question #20 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for toning the thighs, hips and butt?
Answer:
1. You don't lose fat from different part of your body by working
these part, you lose fat overall so as mention before keep a food
journal to know calorie expenditure and record fat lost result.
2. Create a calorie deficit by lower calories in and increase
calories burn. Eat small and often, 6 meals with 15 % Fat, 50
% Carbs, 35 % Protein as a guide line
3. No Carbonate late at night
4. Fast cardio and lots of it
5. Cycle long distance with little resistance (no hills), Resistance
and hill will increase size and toning but long and easy will
only tone.
|
